Sunday

A. Deadhang-to-inverted, 10 x 1; begin a rep every :30
B. 1 snatch balance + 1 overhead squat w/pauses @ bottom of both, build to a tough set in 5-7 attempts
+
6 sets for even times:
5 overhead squats, 65
7 strict pull-ups
9 DB shoulder-to-overhead, 30/hand
11 Russian kettlebell swings, 53
22 double-unders
2:00 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. complete
B. 165 (PR +20) (135 video) (145 video) (155 video) (165 video)
+
2:16
2:16
2:13
2:20
2:17
2:15
+
complete with 90 on the sled

Added in 20:00 of muscle-up tech work and practice after the DH2I.  Shoulder feels good and I feel like I need to put in the work on my own time if I want to make this happen.

Not sure if I was doing the snatch balances correctly... it's been a long time since I've done them.  Filmed every set to be sure that I was actually snatch-balancing (not jerking + overhead squatting).  Felt like I was faster under the bar than I was... and also felt like I was in a deeper squat, but video looks like I'm at parallel, or just a hair below.  At any rate, heaviest OHS I'd ever done before was 145, and that was 18 months ago, so that was cool.

Shoulders were smoked by the 3rd set of the 6 set piece, but that didn't affect the times much.  OHS fast and easy.  Pull-ups broken 4/3 for 4 rounds, then 3/2/2 for the 5th and 6th.  Double unders were terrible today - every set broken once or twice except the last set, which was unbroken.

First 400m of the sled drag was rough, but got into a groove by the second half.

Saturday

AM
10:00 @ 70% of [200m jog + 3 strict pull-up + 50 single-unders]
5:00 rest
10:00 @ 70% of [20 row calories + 5 burpees over the erg]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 5 x 1 heavy; 2:30 rest
C. Ring push-ups, 4 x 10, 3030; 2:00 rest
+
For time:
7 power cleans, 125
6 wall walks
5 power cleans, 135
4 wall walks
3 power cleans, 145
2 wall walks
+
3 sets:
:70 row @ 97%
6:00 rest

AM

complete

PM
A. 90
B. 195, 205, 210, 215, 215
C. complete
+
4:52
+
344m; 1:41.7/500m avg
341m; 1:42.6/500m avg
329m; 1:46.3/500m avg

I really like the new AM piece on Saturdays.  I feel like I'm working a little harder than the old 60:00 z1, mainly because I'm not wasting time in slow transitions or stopping for water.  Run pace and row pace were the same, just less moseying about.

Muscle snatch was the same story as last week - 85 was tough and perfect, 90 was tough but not perfect.  I don't really know what to do differently here...

Snatch-grip deadlifts felt pretty good; grip slipped a little at mid-thigh on the first rep at 215, but the second rep was solid.

Tempo on the ring push-ups is still challenging; all sets unbroken, but lost the tempo on the last 2-3 of the last set (paused at the top and a faster ascent).

Power clean / wall walk thing was super fun!  Power cleans all quick singles.  Could have made up a few seconds on the first two rounds of wall walks (pausing on the ground), but happy with effort and time.

And then, the fucking row sprints.  Had been dreading this all week after how much last week hurt, and just didn't want to go there again.  First set was great.  Second set hurt a bit.  Third set - never got below 1:44, and faded to 1:52 by the end.  Legs felt like concrete, but didn't have the same disoriented / messed up feeling as last week.

Friday

30:00 swim @ Z1

1000 yards (short course) - did 5 sets of 200 (75 free + 25 breast + 25 free + 25 breast + 25 free + 25 breast), beginning every 6:00 (about 0:60 rest between sets)

Yep, definitely feel an improvement aerobically!  Could have done this for another hour, and it was very easy to do sets of 200 instead of sets of 100 like I usually do.

Thursday

10:00 light scap activation (pick a few pieces from the Drew Cook files)
+
A. 1 paused front squat, 21X1 + 2 front squats, 1-1-1-1-1; 2:00 rest
B1. Unweighted strict pull-ups on rings, 5 x AMRAP; :60 rest
B2. Push press, build to a tough double in 5 sets; :60 rest
+
10 sets:
10 AirDyne calories @ moderate effort
7 ring rows, 2020
5 wall balls, 14 to 10
:60 rest
+
Not for time:
100m snatch-grip overhead carry, 115

complete
+
A. 195, 205, 215, 225, 230
B1. 4, 4, 4, 4, 3
B2. 105, 125, 135, 145(1), 145(1)
+
complete
+
complete

Another solid training day!

Front squats felt really, really good today - probably the best since the Invictus days.  230 is a PR for a triple, but saw a few stars on the last rep...

Strict pull-ups on the rings get easier every week.  Almost had the second rep on the second attempt at 145, but just couldn't lock it out.  When will my overhead pressing strength return? Blahhhh.

10 sets were super easy - either I'm getting way better at aerobic work, or Stephen's going easy on me this week.  Wall balls were a joke.

Snatch grip OH carry done in 5x 20m.  Felt very stable with it overhead, but this was murder on my wrists (even with wrist wraps).

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift clusters, 5 x 1.1.1 starting @ 225 and adding from there; :10 between reps, 2:30 rest
B. Flat-surface dips, accumulate 30 solid singles; rest as needed between reps
+
For time @ 80%:
100m Farmer's walk, 70/hand
12 tire flips
:60 front leaning rest on rings
24 Russian kettlebell swings, very heavy
:60 front leaning rest on rings
12 tire flips
100m Farmer's walk, 70/hand
+
3 sets not for time:
5-7 glute-ham raises, 20X1 - weight if possible
7 strict toes-to-bar (does not have to be unbroken)

AM
complete; +50 on the reverse hyper

PM
A. 225, 245, 260, 270, 280
B. complete
+
12:58 with the 88lb KB
+
complete
GH raises: 30(5), 30(5), 20(7)

Solid training day - everything felt good, and didn't feel as lethargic as yesterday.

CGDL felt good - through 260 was easy.  At 270 and 280 the first 2 reps felt solid but the 3rd reps were challenging.

Flat surface dips were easy.

80% piece was fun but a lot harder than I thought it would be.  First FW broken 2x 50m, last FW broken 4x 25m.  Tire flips slow and steady (except for the one rep where I tried to use my left leg instead of my right leg to pop it over and got stuck without my hands turned over...).  FLRs both unbroken but the second one was very tough.  KBS broken 12/12.

I was so sweaty that my thighs were slipping all over the GHD, so that was a new level of difficulty on the glute-ham raises.  Barely got the 5th rep on the second set, so dropped it down a bit.  Strict toes to bar are very easy for me - all unbroken.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side light 1-arm KB overhead squat + 8 sit-ups

PM
A. 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60
B. 1 snatch high pull + 1 squat snatch, 7 x 1 moderate loads; begin a set every :90
C. Back squat, 3-3-3-3 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 4-5/arm, 11X1; :30 rest between arms, :30 rest
D2. 1-arm DB press, 2 x 3-4/arm, 40X1; :30 rest between arms, :60 rest
+
5 rounds for even times:
12 hand-release push-ups
350m row
8 box jump overs, 20
2:30 rest

AM

complete; KB OHS @ 25

PM

A. Complete @ 65

B. 85, 95, 105 x 5

C. 240, 250, 260, 270

D1. 60(5/5), 60(5/5)

D2. 40(4R/3L), 40(4R/2L)

+

2:36

2:46 (rower malfunction)

2:28

2:28

2:27

Disgustingly humid today - felt sluggish and took a lot of time between pieces. 

Tall snatches and squat snatches felt really good and easy, but the complexes were limited by the muscle snatches and snatch pulls. Timing was way off on the snatch pulls, but almost all the snatches felt really solid. 

Back squats felt heavy. The last rep at 260 and 270 got a little sticky. I know at 260, I wasn't back on my heels, which is why I still jumped up for the last set. 

I really don't think I'm doing the DB rows correctly as they get heavy. Elbows are not getting very high... Which is why I didn't go up in weight. Also, left arm was not cooperating today... That was weird. Had a hard time with the left arm last week on the OH carry, too. Shoulder isn't bothering me at all, so not sure what that's about. 

Aerobic stuff at the end was pretty easy and controlled. HR push-ups felt easy. Rowed at 2:07-2:11/500m. Box jump overs steady and consistent. Rower didn't register my first 5-8 pulls on the second round... Otherwise, would have been a more consistent time. 

Monday

off today

Sunday

A. Deadhang-to-inverted, 9 x 1; begin a rep every :45
B. Hang squat clean, build quickly to a tough single
+
5 sets for even times:
5 hang squat clean, 85
6 bar-facing burpees
7 strict pull-ups
8 Russian kettlebell swings, 70
27 double-unders
3:00 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. complete
B. 165, 175Fx2
+
2:38
2:24
2:29
2:28
2:30
+
complete with 90 on the sled

Felt really good this morning, so kind of surprised that I had a somewhat off day in the gym.

Hang squat cleans felt terrible.  155 was tough today, but didn't think it was acceptable to stop there.  165 actually felt better than 155, but elbows were really slow.  Had a nice hang clean pull on the two attempts at 175 but just didn't drop under it.

Hang squat cleans @ 85 were really fast and easy.  Better speed on the burpees than in the past couple of weeks.  All pull-ups broken 4/3.  Double unders were inconsistent today - tripped twice in the first round, once in the 3rd round and once in the 5th round.  That's annoying.  I was enjoying my streak of unbroken double unders.

Sled drag was miserable due to the humidity.  UGH.

But, got a few free-standing HSPUs, so that was fun!

Saturday

AM
10:00 @ 70% of [200m jog + 75 single-unders]
5:00 rest
10:00 @ 70% of [20 row calories + 5m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 4 x 1.1; 2:30 rest
C. Ring push-ups, 3 x 12, 3030; 2:00 rest
+
12 rounds for time @ 80%:
1 power clean, 135
1 wall walk
+
3 sets:
300m row @ 97%
5:00 rest

AM

complete

PM
A. 90
+
snatch work with Chelsea Kyle
+
B. 195, 205, 205, 205
C. complete (broke last one 7/5)
+
6:11
+
1:00.9; 1:41.5/500m avg
1:00.9; 1:41.5/500m avg
1:01.8; 1:43.0/500m avg

Today was a great training day!  Hooray!

So happy to have a new Z1 routine!  HS walks easily unbroken today.

Beyond excited that I'm able to snatch again, and very happy to work with Chelsea Kyle today!  Took the first 15:00 of the class to build to the tough muscle snatch - 85 was both tough and perfect; 90 was tough but not perfect (snatch-grip clean and press).  Spent the remaining 45:00 working on squat snatches.  Built to 105 easily, then stayed there (took a lot of discipline not to add weight, because they were feeling so good!).  Pretty sure today was the best/most consistent day I've ever had snatching.  I was being very patient on the pull, hitting my hips, and dropping under it really quickly on almost every lift.  Still need to work on using my legs more, but at least now I understand what that cue means.

Grip continues to be the limiting factor on the snatch-grip deadlifts.

Tempo on the ring push-ups was brutal.  Was able to do it as written on the first two sets, but on the third set, almost couldn't lock out the 7th rep, so jumped down, shook my arms out, then finished the set.

Had 6:00 in mind for the power clean/wall walk piece; happy that I wasn't too far off from that (@ 80%).  Very pleased that power cleans @ 135 are now a routine weight for me to hit easily.

First row sprint felt great, and felt like 97%.  Second one hurt a fair bit, and was probably closer to 100% effort trying to match the pace from the first one.  Wasn't recovered before starting the third one; held pace (1:39-1:41) for the first half but started to fade with 120m remaining, and then totally hit a wall with 40m or so remaining (finished at 1:50).  Oh my god.  That hurt.  A lot.  I'm still not feeling right, and it's been over an hour...

Friday

30:00 AirDyne @ Z1
+
shoulder stuff

Thursday

10:00 light scap activation (pick a few pieces from the Drew Cook files)
+
A. 1 paused front squat, 21X1 + 2 front squats, 1-1-1-1-1 tough; 2:00 rest
B1. Unweighted strict pull-ups on rings, 5 x AMRAP; :60 rest
B2. Push press, build to a moderate triple in 5 sets; :60 rest
+
8 sets:
12 AirDyne calories @ moderate effort
7 ring rows, 2020
25m bear crawl
:60 rest
+
For time @ 80%:
100m L-arm overhead DB/KB carry
100m R-arm overhead DB/KB carry

Skipped due to time - will do tomorrow
+
A. 185, 195, 205, 215, 220 (video)
B1. 4, 3, 3, 3, 3
B2. 85, 105, 115, 125, 130
+
complete
+
8:40 with 60lb DB

Early morning session - done with coffee and a protein shake.  Felt surprisingly good, considering I'd been bitching about having to train early for days.  Also, first day since the CF Total that barbell work felt solid.

Front squats felt great through 215. I like the pause!  Felt like the last squat at 220 was uglier than it was on video.  Happy that what feels ugly to me now isn't nearly as bad as my ugly reps used to be.

Push press got heavy, fast.  115 was easy, and 125 was tough - kind of skipped moderate.  Shoulder felt fine, so did the last set at 130, which was definitely tough for today.

Had a really hard time getting the DB overhead, especially with the left arm.  I thought I'd snatched the 70lb DB before, so I was a little surprised that I could barely clean and jerk the 60lb DB.  Definitely feel more stable with a KB rather than a DB.  Both sides broken 4x 25m.

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift, 7 x 1 @ 215-225-235-245-255-265-275; not for time, but only rest long enough to change weights, refocus, and get in a solid lift - probably every :30 to start, then :45-:60 for the last couple
B. Flat-surface dips, accumulate 20 solid singles; rest as needed between reps
+
For time @ 80%
16 stone-to-shoulder
200m Farmer's walk, 70/hand
:60 L-sit on rings accumulation
+
3 sets not for time:
5-7 glute-ham raises, 20X1 - weight if possible
20 hollow rocks (forward & back = 1)

AM
complete with +50 on the RH

PM
A. complete
B. complete
+
9:00
+
complete; +20(7), +25(7), +30(5) on the glute-ham raises

UGH I hate the reverse hyper so much.  But, I have a feeling I'm on the "Your deadlift sucks!" plan, so I'd better make friends with it.  Adding a 4th movement really made the morning fly by, so that was a positive.

CGDL felt super heavy today - at 255, had to double-check the plates to be sure I was adding correctly.  275 was a little grindy...

Flat surface dips were nice and easy.  Had a couple people watch to be sure that depth was good.

Stones done in just over 2:00.  Took the FW outside; made it 100m unbroken, then 50/50 on the way back.  L-sit on the rings done in 6 x 0:10 with 0:20-0:30 rest.

I think my hamstrings are going to be very sore tomorrow from the glute-ham raises... eek.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side light 1-arm KB overhead squat

PM
A. 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60-:90
B. Snatch high pull, 7 x 1 @ 110-115% of 1RM snatch; begin a set every :60
C. Back squat, 4-4-4-4 @ 80%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 5-7/arm tough, 11X1; :30 rest between arms, :30 rest
D2. 1-arm DB press, 2 x 4-5/arm tough, 40X1; :30 rest between arms, :30 rest
+
4 rounds for even times:
7 burpee box jumps, 20
3 wall walks
400m row
2:30 rest

AM

complete with 25lb KB

+

shoulder stuff

PM
A. complete @ 65
B. complete @ 145
C. complete @ 240
D1. 55(7/7), 60(5/5)
D2. 35(3R/4L), 35(5/5)
+
3:17
3:13
3:07
3:04

So happy to get off the AirDyne every 5:00 again!  KB OHS were fun.

Barbell felt exceedingly heavy today.  Muscle/tall snatches were fine, but the snatch pulls felt like 200lbs.

Back squats were awful.  The 4th rep on each set was super ugly.  The triple at 280 from a few weeks ago felt easier than 240 today.  (WTF? From Saturday?)

Last couple of reps at 55 had suspicious elbow height on the DB rows... also, I don't know what was wrong with the first set of DB presses, but got all 5 on each arm on the second round.

Was dreading the last piece, but it ended up being the best part of the day.  Made a conscious effort to pick up the pace a little on the burpee box jumps each round; transitions and wall walks were consistent and rowed between 2:09-2:12.  I'm getting better at this kind of stuff; wish I would start to look forward to it instead of dreading it all day...

Monday

off today
=
90:00 massage

Sunday

A. Deadhang-to-inverted, 12 x 1; begin a rep every :45
+
5 sets for even times:
18 unbroken double-unders
15 Russian kettlebell swings, 53
12 back squats from ground, 95
9 burpees over the bar (lateral hop)
6 strict pull-up
3:00 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. Complete 

+

3:28

3:32

3:34

3:48

3:38

+

Complete with 90 on the sled 

Ughhhh. Rough day. Woke up much more sore than I thought I would be, and had an exceptionally low level of motivation for today's training. 

Double unders, kettlebell swings and back squats all unbroken. Pull-ups all broken 3/3. Burpees were extremely freaking slow. Blahhhhhh. 

Saturday

AM
CF Total

PM
A. Handstand walk, 5 x 10m unbroken; rest as needed
+
4 sets:
250m row @ 97%
4:30 rest

AM

@ TCCF

690 (295 BS, 100 SP, 295 DL)

PM

A. 5 complete in 5 attempts 

+

0:50.3; 1:40.6/500m avg

0:51.0; 1:42.0/500m avg

0:50.9; 1:41.8/500m avg

0:51.4; 1:42.8/500m avg 

Long and underwhelming day at the tccf comp.  Would have considered the day a success with just one PR (I was sure it would be the deadlift!), but no dice. Had 20:00 for each lift (plenty of time) and about 60:00 rest between lifts (too long).  Lots of power lifters there... Ended up with 3rd in the 145+ weight division.  This would have been the rare occasion on which I would have been happy to divide by body weight.  Or, have these women join me on my row sprints. Or, see them walk on their hands. 

Squat: 285, 295, 305F

285 felt much easier than it did on Tuesday, but 295 was tougher than I would have liked. 

Press: 100, 105F, 105F

Second attempt at 105 was very close. 

Deadlift: 295, 320F, 320F

295 felt very easy. 320 barely broke off the ground. Ughhhhhhhh. 

Handstand walking was on point today. I think I felt like I had something to prove after this morning. 

Didn't crash on the row sprints but dialed the pace back a hair on all 4 (held 1:39-1:42 for the majority).  That's probably what 97% means, right? 

Friday

adjustment @ Pete's
+
30:00 AirDyne @ Z1
+
30:00 mobility

Thursday

10:00 light scap activation (pick a few pieces from the Drew Cook files)
+
5:00 split jerk tech work, nothing over 95
+
A1. 1 paused front squat, 21X1 + 2 front squats + jerk dip squat, 1-1-1-1-1 tough; :60 rest
A2. Unweighted strict pull-ups on rings, 5 x AMRAP; 2:00 rest
+
10 sets:
10 AirDyne calories @ moderate effort
1 rope climb
2 wall walks
:45 rest
+
For time @ 80%:
100m double overhead DB/KB carry
100m heavy Farmer's walk

complete

+

complete; also did a few shoulder presses (up to 95)

+

A1. 175, 185, 195, 205, 210

A2. 3, 3, 2, 3, 3

+

complete

+

6:45 with 40s and 100s

Paused front squats felt really good today, but the second front squat got a little tough at 205 (felt better at 210, actually).  Strict pull-ups on the rings were very weird; felt like I was expending too much energy trying to keep the rings still.

Transition off the bike and up the rope was very fast (for me) in the first few rounds, but as I got tired, started to lose confidence on the rope climbs and started to hesitate for several seconds... 

Dropped the dumbbells every 25m - tried turning with them overhead on the first lap, but got very wobbly and ended up dropping them just past the turn around anyway.  Overhead carry done in 3:45.  Dropped the turrets every 25m also, and took my sweet time picking them back up again (hey, it said 80%)...

Wednesday

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 7 x 1 @ 215-225-235-245-255-265-275; not for time, but only rest long enough to change weights, refocus, and get in a solid lift - probably every :30 to start, then :45-:60 for the last couple
+
For time @ 80%
15 heavy tire flips w/jump in & out
30 strict push-up DB burpees, 50/hand
:45 L-sit on rings accumulation
+
3 sets not for time:
15 reverse hypers
15 hip extensions
15 hollow rocks (forward & back = 1)

AM

complete

PM

A. complete

+

14:10

+

complete; +50 on the reverse hyper

CGDL felt really good today - 275 wasn't a struggle at all, and I'm doing a better job of pulling the bar into my shins on the way up.

Tire flips were no big deal, but the DB burpees kicked my ass again.  Broke them up into sets of 6, but just couldn't catch my breath.  L-sit on the rings was harder than on parallettes, broken into 0:08-0:10 increments.

Tuesday

AM
45:00 AirDyne @ Z1

PM
A. 1 high snatch pull + 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60-:90
B. Back squat, build quickly to Saturday's anticipated opener (heavy but a guaranteed good rep)
C1. 1-arm DB row, 2 x 7-9/arm moderate/tough, 11X1; :30 rest between arms, :30 rest
C2. 1-arm DB press, 2 x 5-6/arm light, 40X1; :30 rest between arms, :30 rest
+
3 rounds for even times:
500m row
3 wall walks
30 double-unders
3:00 rest

AM

complete

+

shoulder stuff

PM

A. 53, 53, 53, 53, 63, 63

B. 285 (video)

C1. 40(9), 50(9)

C2. 25(6), 30(6)

+

3:30

3:20

3:17

Snatch complex felt really easy and crisp.  Kind of like the tall snatch...

Built very quickly to the 285 back squat (135, 185, 225, 255, 285, with minimal rest).  285 felt heavy, but I think it was mostly because I made a large jump... at least depth was better than last week's 290.

3 rounds were nice and easy (probably too easy... oops).  Rowed at 2:16-2:18 and tried not to waste any time on the wall walks.  Tripped at 26 on the first set of double unders, but the 2nd and 3rd sets were unbroken.  Definitely could have rowed a bit faster (at least 2:10 or so) and still maintained even times.

Monday

Off 

Sunday

A. Squat clean, build quickly to a heavy single
+
3 sets for even times:
500m row
14 back squats from the ground, 115
7 bar-facing burpees
7 strict pull-up
35 double-unders
+
800m sled drag, alternate forward & backward as desired

A. 185

+

5:40

6:12

6:16

+

complete with 90 on the sled

Cut the extension short on the clean at 185 (typical) so I caught it kind of forward (typical), but 165 and 175 were very crisp.

Worked harder on that 3 sets thing than I have in a long time.  Rows were consistent at about 2:21.  Backsquats and double unders all unbroken; pull-ups all broken 3/2/2; burpees started slow and got slower.  Took about 0:30 to transition from finishing the double unders to re-setting the rower and getting back on - not included in the round times above.

I don't know how I ever pulled 125 on that sled.  Really struggled with 90 today.

Saturday

AM
30:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
20 row cals
:60 front leaning rest on ground
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. 1 snatch high-pull + 1 muscle snatch, 7 x 2 light; begin a set every :60
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 5 x 1; 2:30 rest
C. Ring push-ups, 3 x AMRAP, 2021; 2:00 rest
+
For time @ 80%:
15 power cleans, 125
30m handstand walk
+
3 sets:
250m row @ 97%
4:30 rest

AM

complete

PM

A. complete @ 63
B. 155, 175, 185, 195, 205
C. 14, 10, 10
+
7:17
+
0:49.4, 1:38.8/500m avg

0:50.7, 1:41.4/500m avg
0:51.8, 1:43.6/500m avg

Going through that z1 for only 30:00 was such a nice change of pace!  That combo is getting stale.

Thumbs started to give out on the SSGDL @ 205, but holding positions at 175-195 felt really strong.

Arms felt so weak on the ring push-ups.  Those numbers are embarrassing.

Definitely took the power clean/handstand walk at 80%.  All singles on the cleans (felt excellent); did 5 sets of 3 quick ones in a row, and finished the 15 at 3:20.  HS walk was broken into mostly 5-8m increments, with a fair amount of standing around between segments.  Ditched the shoes and wrist wraps for the HS walk.

Errrr... then, the row sprints.  I think the first one was closer to 100% - was holding 1:35 through most of it, and then with about 60m to go, started to panic that I went out too hot, but held on through the finish.  Knew right then that it would be a struggle on the last 2, especially with a minute less to rest than last week.  Second one actually wasn't too bad, and was probably closer to the pace I should have held on the first one (1:38ish).  But that third one.  Ugh.  Hit the wall, bad.

Friday

45:00 AirDyne @ Z1

Complete 

Thursday

10:00 light scap activation (pick a few pieces from the Drew Cook files)

+

5:00 split jerk tech work, nothing over 95

+

A1. 1 paused front squat, 22X1 + 1 front squat + jerk dip squat, 1-1-1-1-1 tough; :60 rest

A2. Unweighted strict pull-ups, 5 x AMRAP; 2:00 rest

+

7 sets:

15 AirDyne calories @ moderate effort

1 rope climb

:30 front leaning rest on ground

:60 rest

+

For time @ 80%:

100m/arm Waiter's walk, tough

100m reverse sled drag, heavy grind indoors

complete
+
complete
+
A1. 175, 185, 195, 205, 215
A2. 5, 5, 5, 5, 4
+
complete
+
11:00 with 53lb kettlebell and 180 on the sled

So happy to be back at CSC!

Started a little light on the front squats, but 205 and 215 were definitely tough.  Jerk dip squats felt very off balance today.

Really very happy with strict pull-ups lately! All pronated grip.

Tried to transition quickly between the AD, rope and FLR... I think the intention was there, but in reality probably wasted a good 10-15 seconds getting to the rope (chalk and walking the long way around the bike).

Tried to do the 100m waiter's walk unbroken, and that backfired.  Did the right arm first, and made it about 95 meters before almost dropping the kettlebell on my head.  Really didn't want to drop it (and snatch it again) with only 5m to go, so that was annoying.  Then broke the left arm into 50+25+25, finishing just before 5:30.  Sled was heavy but only became a grind on the last 25m.

Wednesday

off for travel

Tuesday

@ Next Level:

AM:

A. 1-arm Farmer's walk, 3 x 50m/side tough; :60 between sides
+

3 sets for even times:

5 strict pull-ups

400m run

15 wall balls, 14 to 9

30 double-unders

3:00 rest

A. Complete with 70lb KB

+

4:18

4:14

4:08

Everything unbroken 

+

20:00 AD @ z1

PM:

2.6 mile walk on the beach down to the San Clemente pier and back. 

Nice and easy day. Kettlebell and dumbbell selection is quite limited here; 70lb kettlebell was the best I could find for the farmer walk (not tough; all 50m walks unbroken). 

Really enjoyed the second piece. All these movements felt easy today. Happy to be consistent. 

Love the hospitality at Next Level, but can't wait to come home to CSC. 

Monday

@ Next Level:

A. Squat clean, build quickly to a heavy but fast single
B. Back squat, build to a tough set of 2

C1. 1-arm DB row, 2 x 10-12 11X1; :30 rest between arms, :30 rest

C2. 1-arm waiter's carry, 2 x 25m/side tough; :30 rest between arms, :30 rest

+

3 rounds for time:

500m row

25m double kettlebell front rack walking lunge steps, 35/hand

A. 175, 185Fx1
B. 290(1) (video)
C1. 25(12), 35(12)
C2. 53, 60
+
15:58

Alright... ready to get back to my normal routine after 2 weeks of vacation.  I've actually been eating fairly well and not drinking much at all (better than I ever have on vacation) but there has been quite a bit of sugar and not enough protein.  Felt really good going into today's training, but everything felt difficult and it ended up being a disappointing day.

Elbows were really slow on the 175 clean, which got in my head a little for 185.  Had a decent clean pull at 185, but didn't drop under it at all.

Back squats felt fine working up to 275 (singles), but loaded 290 and it felt like I jumped 50lbs.  Got a little stuck on the way up on the first one, so didn't even try for the second - would not have gotten it.  Also, depth looks questionable on the video...

Walking lunge steps kicked my ass.  The lunges themselves were fine, but holding the kettlebells in the front rack was much more difficult than I remember.  Dropped them at the 12.5m turn around and definitely took my time picking them up again.  Rows were 2:16, 2:26, 2:29 - really thought about not finishing this one, but then made a deal with myself that I could go as slow as I wanted as long as I finished.  Meh.  

Sunday

30:00 swim @ z1
+
shoulder stuff

complete; alternated between freestyle and breaststroke every 25m

Saturday

off due to schedule conflict

lots of z0.5 walking throughout the day...

Friday

@ Next Level

5:00 standing triple jump technique work as warm-up
+
A. Muscle snatch, 6 x 2 light; begin a set every :60
B. Snatch-grip deadlift w/pause just below knees, 5 x 1; 2:30 rest
C. Lying DB tricep extension, 3 x 10, 20X0; :60 rest
+
For time:
25 hang power cleans, 115
50m handstand walk
+
4 sets:
:50 row @ 95-97%
5:30 rest

complete
+
A. complete @ 63
B. 185, 195, 205, 205, 210
C. complete with 20s
+
11:26
+
1:42.8/500m avg, 243m
1:43.3/500m avg, 242m

1:42.0/500m avg, 245m

1:43.3/500m avg, 242m

Had to switch a couple of days around due to schedule... could have used the day off, but next opportunity to get into the gym wouldn't be until Monday, and didn't want 3 days off in a row.  Was supposed to be: swim Friday, train Saturday, off Sunday; will be: train Friday, off Saturday, swim Sunday.

Did this early AM with just coffee and a banana before.

Muscle snatches didn't bother the shoulder at all today - feeling good!

Have been neglecting my hand maintenance while in CA... felt like 10 different spots were going to tear on the sn-grip deadlifts.  Weight felt fine, it was just my stupid hands.

Broke the hang power cleans into 5x5 and was done just under 4:00.  Handstand walking was better than it was last week, but still not as good as it usually is.  Had several 7-8m stretches unbroken, but also had a lot of standing around doing nothing.  Ditched my Oly shoes half-way through and finished it out in socks, that made a huge difference...

Dialed back the pace on the row sprints just a hair - held 1:40 through the finish on all 4 at 40s/m.  Variability in the average pace times was solely due to how efficiently I grabbed the handle from up by the monitor.

And... 3 different people here have asked if I compete in strongman competitions.  I would love to try one - perhaps I will look for one to do!